What is the ideal sleep and wake schedule?

What is the ideal sleep and wake schedule?

What is the ideal sleep and wake schedule?

What Is Circadian Rhythm, And How Does It Work?

Circadian rhythm is like our internal clock. It refers to the natural sleep and wake-up schedule that our brain follows.

Throughout a 24-hour period, there are certain times when our bodies naturally feel more tired and drowsy. These times typically occur between 2 am and 4 am, as well as 1 pm and 3 pm, signaling that it’s time for rest.

Our circadian rhythm also influences our average bedtime and waking times. When we establish a consistent sleep schedule, our brain adjusts to this routine, making it easier to fall asleep and wake up at the same time every day.

However, irregular sleep patterns, such as working odd hours or inconsistent bedtimes, can disrupt our circadian rhythm.

What Is The Best Time To Go To Sleep?

In general, our bodies and brains slow down as it gets darker, and they start to reenergize when the sun rises.

Research suggests that going to bed early can have benefits. For example, a study of 1,197 Japanese workers found that those who went to bed late were more likely to experience symptoms of depression. This may be due to the fact that they had less sleep overall.

However, everyone’s sleeping pattern is influenced by their unique lifestyle. Some people work late at night or have social plans that keep them up later. Instead of focusing on going to bed early, it’s more important to prioritize getting the recommended amount of sleep.

How Much Sleep Is Required?

The following are the recommended hours of sleep per age group:

Age Recommended Hours Of Sleep Daily
0-3 months 14-16 hours
4 months – 2 years 11-16 hours
3-5 years 10-13 hours
6-13 years 9-12 hours
13-18 years 8-10 hours
18-60 years  7-8 hours
61 + years 7-9 hours

Wrapping Up!

There is no specific “right” time to sleep and wake up. The most important thing is to prioritize getting the recommended amount of healthy sleep each day.

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